Friday, May 21st, 2021

FitEssentials Training (noon MST)

A. 3 Sets with ~15 sec b/w each:

45 sec Lying Flyes/Cobra

45 sec Renegade or Plank Row

45 sec Table Top Plank or Glute Bridge

45 sec Down Dog Knee to Elbow

B. 3-4 Sets with 15 sec b/w each:

30 sec Left Arm Suitcase Deadlift

30 sec Push-up

30 sec Right Arm Suitcase Deadlift

30 sec Burpee or Strict Press

30 sec Rest or Rebound b/w sets

C. 2 Sets of 8-12 of each:

(Bent Over) Lateral Raise

Hammer Curl (and Press)

OH Tricep Extension

QTR x 4-6/arm

OnSite (5:15a)

A. 2-3 Sets:

Bike 2 minutes (30 sec EZ, 30 sec Mod+)

Glute Bridge x 8-12

Samson Lunge x 20-30 sec each side

B. 3-4 Sets:

Thruster x 4-6

Strict or Assisted Pull-up x 6-10

C. 3-4 Sets:

45 sec Alternating Reverse Lunge

45 sec Burpee over DB

90 sec Bike

90 sec Rest